Best protein drink for women
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Best Protein Drink for Women: Insights from Recent Research
Milk Protein Beverages for Satiety and Appetite Control
Milk protein-enriched beverages (MPB) have shown promising results in enhancing satiety and modifying eating habits in women, particularly those with higher cognitive dietary restraint. A study involving 20 healthy women found that while overall appetite feelings and energy intakes were similar between MPB and carbohydrate-enriched beverages (CB), a subset of women with higher BMI and dietary restraint experienced significantly reduced hunger and delayed eating times after consuming MPB. This suggests that MPB could be beneficial for women looking to manage their appetite and energy intake post-exercise.
Whey Protein for Appetite Suppression and Metabolic Health
Whey protein drinks have been found to be particularly effective in reducing appetite and stimulating anorexigenic gastrointestinal peptides, which help in appetite suppression. In a study with young obese women, whey protein drinks significantly increased satiety and reduced hunger more effectively than maltodextrin-based drinks. Additionally, whey proteins improved glucometabolic homeostasis by inducing a lower glycemic response compared to maltodextrins. This makes whey protein a strong candidate for women aiming to control their appetite and improve metabolic health.
Leucine-Enriched Protein for Muscle Protein Synthesis
For older women, maintaining muscle mass is crucial, and protein drinks enriched with leucine have shown to be particularly effective. A study comparing a high-quality mixed protein beverage with a leucine-enriched protein beverage found that the latter induced greater increases in muscle protein synthesis both at rest and post-exercise. This suggests that leucine-enriched protein drinks can be beneficial for older women to help maintain muscle mass.
Long-Term Effects of Whey Protein on Muscle Mass and Physical Function
Despite the short-term benefits of whey protein, long-term studies have shown mixed results. A two-year randomized controlled trial with older postmenopausal women found that daily supplementation with 30g of whey protein did not significantly enhance muscle mass or physical function compared to a placebo. This indicates that while whey protein can be beneficial in the short term, its long-term effects on muscle health in well-nourished older women may be limited.
Essential Amino Acid-Carbohydrate Drinks for Post-Exercise Recovery
Drinks containing essential amino acids and carbohydrates have been shown to enhance muscle protein anabolism when consumed after resistance exercise. A study demonstrated that such drinks significantly increased muscle protein synthesis when ingested either one or three hours post-exercise. This suggests that essential amino acid-carbohydrate drinks can be effective for women looking to optimize muscle recovery and growth after workouts.
Conclusion
In summary, the best protein drink for women can vary based on individual goals and needs. Milk protein beverages are effective for appetite control, especially in women with higher cognitive dietary restraint. Whey protein drinks are beneficial for reducing appetite and improving metabolic health, particularly in younger obese women. For older women, leucine-enriched protein drinks can help maintain muscle mass, although the long-term benefits of whey protein on muscle health are less clear. Essential amino acid-carbohydrate drinks are also effective for post-exercise muscle recovery. Women should consider their specific health goals and dietary needs when choosing the best protein drink.
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